As winter approaches, skiers of all levels eagerly anticipate the first snowfall. But before you strap on your skis, it’s essential to prepare your body for the demands of the slopes. Skiing requires strength, stability, and cardiovascular endurance to ensure you stay safe and make the most of your time on the mountain. At HIDEF Physical Therapy, we specialize in helping skiers get ready for ski season by focusing on targeted strength and conditioning. Here’s a tactical guide on building quad strength, endurance, and cardio fitness to help you conquer the slopes this season.
1. Quad Strength and Endurance: The Foundation for Skiing
Our quadriceps (thigh muscles) do the heavy lifting during skiing. From maintaining proper form to controlling your movements on uneven terrain, strong quads help you remain balanced and agile. A strong quad can also help prevent knee injuries like ACL tears - especially if you have a history of knee injury.
Strength Training Exercises for Quads
Strengthening your quads helps absorb the impact on the knees and supports your movements, reducing injury risk. Here are three essential exercises:
Wall Sits: Wall sits target the quads and build static endurance, essential for maintaining control in skiing.How to do it:
Stand with your back against a wall, feet shoulder-width apart and about two feet away from the wall.
Slide down until your thighs are parallel to the ground, creating a 90-degree angle at the knees.
Hold for 30 seconds, then rest. Repeat 3-5 times, gradually increasing the hold time each week.
Goblet Squats: Goblet squats focus on strength and stability, engaging the quads, glutes, and core.How to do it:
Hold a dumbbell close to your chest with both hands.
Squat down, keeping your chest up and weight on your heels, until your thighs are parallel to the ground.
Push through your heels to return to standing. Aim for 3 sets of 12 reps.
Lunges with Pulse: Lunges mimic skiing’s shifting balance and add quad endurance.How to do it:
Start in a lunge position, one leg forward and the other back.
Lower your back knee towards the floor, then pulse up and down slightly in a controlled motion for 10-15 reps.
Switch legs and repeat. Perform 3 sets on each leg.
Endurance Tips for Quads
To stay strong on the slopes, work on holding each movement longer and gradually adding resistance or weight. Aim to increase repetitions each week to build stamina, so your muscles can handle long runs without fatigue.
2. Building Core and Stability for Skiing
While the quads are the powerhouse for skiing, stability in your core and lower body helps with balance and injury prevention.
Single-Leg DeadliftsThis exercise strengthens the hamstrings, glutes, and core, enhancing your balance and stability. How to do it:
Stand on one leg with a slight bend in your knee.
Slowly hinge at the hips, extending the other leg behind you, keeping your back flat.
Lower the dumbbell (or body weight) toward the ground, then return to standing. Aim for 3 sets of 10 reps per leg.
Side Plank with Leg Lift: Side planks engage the obliques and improve lateral stability—important for controlling your skis.How to do it:
Start in a side plank position, supporting yourself on one elbow, with your body in a straight line.
Lift your top leg and hold for 2-3 seconds before lowering it back. Repeat 10-12 times, then switch sides.
Do 3 sets on each side.
3. Cardiovascular Conditioning for Endurance on the Slopes
Skiing is both aerobic and anaerobic, requiring you to sustain effort and recover quickly. Cardiovascular fitness ensures you can handle continuous runs without tiring out too soon.
Interval Training for Skiing Stamina
High-Intensity Interval Training (HIIT) mimics the bursts of energy needed during skiing while also building endurance.
Treadmill IntervalsAlternate between 1-2 minutes of running at a high incline (for hill conditioning) and a 1-minute recovery at a flat incline. This builds endurance and simulates the changes in terrain you’ll experience on the mountain. Aim for 20-30 minutes of intervals, twice a week.
Stair Climber IntervalsUsing a stair climber, alternate 1 minute of fast-paced climbing with 1 minute at a slower, steady pace. Start with 15-20 minutes of intervals and increase the time as your endurance improves.
Low-Intensity Cardio
Longer sessions of low-intensity cardio, like steady-state cycling or brisk hiking, build your base endurance. This type of training is essential for the lengthy ski days ahead, helping you recover faster and enjoy each run.
Example Steady Cardio Routine:
Cycle or hike for 45-60 minutes at a steady pace, keeping your heart rate in a moderate range. Perform this 1-2 times per week.
4. Flexibility and Mobility: Prepping for Fluid Movements
Being flexible and mobile enables you to move smoothly through turns and recover from unplanned twists.
Dynamic Warm-UpsPerform dynamic stretches like leg swings, hip circles, and knee hugs before workouts or hitting the slopes. These movements wake up your muscles and prepare your joints for action.
Specific Ski Stretches
Quad Stretch: Pull your heel towards your glutes to stretch the front of the thigh.
Hamstring Stretch: Reach for your toes with a straight leg, engaging the back of the thigh.
Ideally if you are skiing you should be able to sit but to heels. If not, and you find yourself in this position going down hill at 25 mph, it's not going to be fun.
5. Plyometric Prep
Plyometrics are essentially jumping. When it comes to skiing, it is all about being able to absorb the force of landing.
Deep tier plyos: These are plyos where you stay in more of a deep squat position. You can do these in a lot of different patterns but the most common are squat and lunge.
Depth jumps: Dropping off a box and practicing landing is a great way to get the body used to absorbing the force of landing
Skiier Jumps: These are great to get the body used to moving side to side and landing, similar to what you will do repetitively down the slope.
Here is a great youtube short on plyos: https://youtube.com/shorts/nBrvVtOa9ak
6. Putting It All Together: Sample Weekly Ski Conditioning Program
Here’s a weekly workout outline to get you started:
Day 1: Quad & Lower Body Strength
Goblet Squats, Wall Sits, Lunges with Pulse
Day 2: Cardio Intervals
Treadmill Intervals or Stair Climber Intervals + mobility
Day 3: Stability and Core
Single-Leg Deadlifts, Side Plank with Leg Lift
Day 4: Quad & Lower Body Strength
Goblet Squats, Wall Sits, Lunges with pulse
Day 5: Low-Intensity Cardio
45-60 minutes of cycling or brisk hiking
As ski season approaches, commit to 4-6 weeks of training. With regular quad strengthening, endurance work, and cardio, you’ll not only enjoy your time on the slopes but also reduce the likelihood of injuries. Take it one step at a time, and you’ll be ready for an incredible season. Ski smart, stay safe, and let HIDEF Physical Therapy support you every step of the way.
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